Leg Day Workout

I filmed my LEG DAY GLOBO gym workout for you to try. It follows the StrongFit phylogenetic hierarchy, to ensure the nervous system is balanced. By respecting the way the nervous system works, this will help us increase our performance.

✅ Quick Anatomy Lesson:

✅ Video Workout Demo:

I have written exactly what I did: from the reps/sets to the breathing. Enjoy!

✅ Inner Hamstring Openers:

GHD hinges with a 20 kg pec stick, bilaterally and unilaterally. I did 2 sets of 8 bilaterally, 2x8 right leg, 2x8 left leg. The key is not to extend your low back (don't let it arch). I bent the stick like the letter "n" to target my pec majors.

If this is too advanced for you, then do it standing on the floor. If you don't have a pec stick, you can use a kettlebell (hold it upside down).

Breathing: inhale through your nose on the eccentric to establish how far you will move eccentrically (stop moving when you stop inhaling), then exhale through pursed lips on the concentric.

✅ Skill Work:

GHD pec stick presses, unilateral to target your psoas. I managed about 6 presses per side and did 2 sets per leg. Maintain a hollow body position (internal torque). I bent the stick like the letter "u" to target my teres majors.

Breathing: inhale through your nose as you press the stick (stop pressing when you stop inhaling), then exhale through pursed lips as you bring the stick back towards your chest.

✅ IT:

unilateral prone hamstring curls. 4 sets til you quit, per leg. Toe pointed, don't arch your back, squeeze the bench between your arms to activate your pecs. Then do a finisher set of an isometric holds (unilateral) until you fail and then slowly lower. Toe pointed.

✅ ET:

I performed these exercises bilaterally, and you can hear my ET action breathing. I inhale through my mouth and then I say zzzzzzzaaaaaaaahhhhhh for each rep (I don't inhale between reps). The zzzzzzzz part helps me generate tension and the aaahhhhh is a grunt that helps me move the weight past my sticking point.

Hip abduction - 5 sets of about 5 reps: I worked my way up to the entire stack! 200 lbs

Let Press: go heavy! I did 5 sets and worked my way up to 600 lbs.

✅ Extinction training:

pigeon pose

✅ Dissociation:

IT stretching or go for a walk or lie down with your eyes closed for a few minutes.

✅ Learn More:

If you want to learn about breathing and torque and how it impacts the way you move, and how I apply StrongFit to my home and gym workouts, then check out my ONLINE Strength Academy.

Dr. Sara Solomon is the creator of the Fat Loss Fast System about Intermittent Fasting and Flexible Dieting. She has degrees from McGill University in dentistry (DMD) and physical therapy (B.Sc. PT). She is also a certified StrongFit Coach, CrossFit Level 1 Trainer, ACE personal trainer, NASM fitness nutrition specialist, Mad Dogg Spinning Instructor, Level 2 Buddy Lee Jump Rope Trainer and Ambassador, a Team Bodybuilding.com and BSN athlete, and a retired PRO Fitness Model. Her passion is teaching others how to fuel and move well.